Forever Young

How experts and masters stay fit and avoid injury–and how you can, too.

Note: This is companion online content for the article "Forever Young" that appeared in our March 2012 issue.

Build graduallyRunning always intrigued Deb Miller, but the Longmont, Colorado, resident never managed to make it a habit. "I tried to run off and on for many years, but always got injured or frustrated," she says. "Then my husband, who was 68, and I, at age 57, joined the No Boundaries beginning running program at Fleet Feet." Through this program, she gradually advanced to three days of running with the group for 10-14 miles (one day is hill work, one is speed work, one is a steady, longer run). She also heads to the gym three days a week for aerobics classes (which she did before lacing up) and strength training sessions. Now 58, Miller, who trains with a group called Fast Forward, is proud to tell others she took second at the Holy Cow 5-K Trail Stampede in Westminster, her first race, and has run the Bolder Boulder 10-K (she'd walked it previously). She has her eye on entering a half-marathon, and says she wants to "go into my twilight years glowing." Biggest concern: Squeezing as much as she can from her newfound love. "My desire to make up for lost time can sometimes overpower the obvious need to slow down and rest."

Challenge yourself appropriatelyThe No Boundaries program, or similar beginner-friendly running program, is a great idea. "A guided program that keeps newer runners accountable but doesn't ratchet up the intensity too quickly is perfect," says Angela Horswill, a running coach who has led No Boundaries in Chico, California. "Plus, they focus on form and doing a variety of workouts, so your running knowledge grows."

Stay injury freeWhat new runners lack in experience, they often make up for enthusiasm. A can-do attitude is great, but be sure to heed the 10-percent rule: don't increase your total weekly mileage by more than 10 percent. (If you ran 12 miles this week, you can safely run about 13.2 next week.) The same idea applies to intensity: If you're doing interval work, for example, don't drop your goal pace by something significant like 45 seconds from one week to the next. "Aim for small increments, like five or 10 seconds," says Brianna Boehmer, an endurance coach in Delafield, Wisconsin.

CommitAlthough older, beginning runners usually have more patience and persistence than, say, their 22-year-old counterparts, but it can still be easy to blow off workouts when life gets in the way. Give yourself a goal, like a 5-K or fitting in 15 miles each week, and reasonable time to reach it, and then schedule your training around your family, work, and life responsibilities. Early mornings are often best, as not much can interfere with them, and a training buddy, whom you wouldn't stand up at 5:45 a.m., is invaluable.

Miller's Success Secrets

1. Form friendships. "I slightly injured my ankle and couldn't run for a month. I missed one group run, which I couldn't stand, so I went and walked with them until I could pick up my pace again."

2. Sleep tight. "I have to concentrate on getting at least seven hours of sleep a night, otherwise I really feel it the next day, especially on harder runs."

3. Nail your form. "My strides were much too long, my arms were waving everywhere, and I didn't know how to relax while running. Now I take small steps, keep my arms at 90 degrees, and keep my shoulders down."

Slow Starts Pay Off

The middle-age weight gain that jolts you one day to start running may actually stop you from running, if you're not careful with your preliminary training. (And the weight gain is definitely significant; one Spanish study, looking at the weight gain of nearly 1,300 adults, found that both males and females, from age 20 to 49, gained about 10 pounds a decade. From ages 50 to 69, the rate slowed to 2.2 pounds for men and 4.4 for women.)In a recent study published in the British Journal of Sports Medicine, researchers compared the injury rate of novice runners, whose average age was 44 and who had a body mass index (BMI) over 25 (which is classified as overweight or obese) with the rate of those whose BMI was under 25. One in four overweight runners had a running-related injury (defined as a musculoskeletal issue in the lower body or back that restricted running for at least one week), compared to about one in seven of the other group.

In order to keep injuries at bay, start with a walk/run program like Jeff Galloway's Training Programs, The Couch to 5-K, or through a beginner's group at your local running shop. Paying attention to form and being outfitted in the right shoes also can lower your risk of injury. In addition, integrate some impact-free cross training, like swimming and cycling, which can improve your fitness and help you lose weight without compromising your joints. Finally, be sure give your calves TLC. "Shin splints are common among heavier runners," says Boehmer, who is also director of wellness for 411Fit. "Strengthening and stretching your calf muscles definitely helps prevent injuries."

Eat Right, Run MoreAfter age 20, the average person needs 2 to 3 percent fewer calories per decade, meaning that a 60-year-old needs about 240 calories less per day than a 20-year-old. Runners are somewhat immune to the middle-age, mid-section bulge. "The biggest factor in weight gain isn't a slowing metabolism, but a decrease in exercise amount and intensity," says Jackie Dikos, RD, a sports dietitian and owner of Nutrition Success in Indiana. "Lifelong runners shouldn't see too much of a difference in their weight." That said, you still need to pay attention to your diet as you get older to minimize the risk of chronic diseases. Follow these tips to optimize your health and performance.

Drink upAs you graduate into new age groups, your ability to sense thirst declines, as does the efficiency of your kidneys: If you wait drink until you're thirsty, you may already be behind in hydration. "Sports drinks are a good idea, since the salt in them keeps you wanting to drink more," says Dikos, who recommends drinking two cups of water about 30 to 45 minutes before a shorter run, and replacing post-run fluid loss within two hours. (Dikos suggests weighing yourself before and after one or two runs to determine about how much fluid you've lost. Aim to avoid losing more than three percent of your body weight.)

Bone upAlthough weight-baring exercise like running is a significant safeguard against osteoporosis, one misstep on a curb or trail can shatter a fragile bone in the hip, leg, or ankle, potentially sidelining you for good. Especially susceptible are women in the five to seven years after they've gone through menopause, when bone density levels can decrease by as much as 20 percent. Make sure to consume the RDA of calcium, which is 1,000 mg for adults 19 to 50; 1,000 mg for males and 1,200 mg for females from 51 to 70; and 1,200 mg for anybody over age 70.

Don't slack on the Vitamin DVitamin D, which comes from the sun and a few foods, is integral for healthy bones, protects against osteoporosis, helps the body absorb calcium, and aids in reduction of inflammation. Most people don't get the RDA of 600 IU/daily for adults ages 19 to 70 and 800 IU/daily for people over 70. "Early morning runners miss the sun's rays, and sunscreen blocks the vitamin," says Dikos, who adds that as we age our bodies become less efficient at synthesizing vitamin D from the sun. Although you can get some D through foods, like fortified yogurts and cereal and fatty fish like salmon and cod, but it's hard to reach the RDA through food alone, so consider using supplements.

Eat a heart-healthy dietJust because you're active doesn't mean you're immune to disease. "It's common for runners to think they're above diabetes and heart disease," says Liz Applegate, Ph.D., director of sports nutrition at the University of California at Davis, "That's not the case." For disease prevention, Applegate prefers the rule of threes: every day, eat three servings of whole grains (one serving is a slice of bread or a 1/2 cup of brown rice), three pieces of fruit, and three cups of vegetables. "Fruits and vegetables are truly the super foods," she says. In addition, stick to the healthy fats, like monounsaturated fats and those found in sources like fish, ground flaxseed, and nuts.

How Slow Will You Go?

Although a person's finishing time is heavily dependent on their training, genetics, mental toughness, and race experience, researchers have spotted certain trends when it comes to times and aging.

Looking at the performances at the National Senior Olympic Games, in distances from 100 meters to 10,000 meters, researchers from the University of Pittsburgh concluded that the performance of senior athletes (aged 50 to 75) slowed by approximately 3.4 percent per year. Women tended to slow down more drastically in the sprint events compared to the endurance events, while men slowed down equally in both.

Meanwhile, German researchers analyzed more than 300,000 finishing times in the half and full marathons for runners between the ages of 20 and 79 and came to some encouraging conclusions. They found that the average marathon times for 20- to 49-year-olds were virtually identical. From ages 50 to 69, the decrease in times ranged from 2.6 to 4.4 percent per decade. Putting that in perspective, if you ran a 2:00 half-marathon at age 45, and trained in a similar way for the same event at age 65, your time could be around 2:10. Another study that analyzed the two endurance events found that 25 percent of the 65 to 69 year-old runners were faster than 50 percent of the 20- to 54-year old runners, and the majority of older athletes had been training less than six years. In other words, it's never too late to start.

Forever Young Secrets of Success from Top Runners

"Listen to your body. Don't wait to listen until it's screaming, ?You've done too much! Stop!' Listen every day, every run, every mile. " –Pete Magill, 50, six-time masters national cross-country champion and, at age 49, the oldest American to break 15 minutes in the 5-K

"Cross training has been very helpful in keeping me in the game and relatively injury-free. I supplement my training each season with different activities: skiing (both alpine and Nordic), cycling, kayaking, swimming, and gardening." –Joan Benoit Samuelson, 54, 1984 Olympic marathon gold medalist, winner of 50–54 age group at 2011 Boston Marathon (2:51:29)

"I have always trained hard for a specific race and then had down time afterwards. For me, it is key to take time off not just physically, but mentally as well." –Colleen De Reuck, 48, four-time Olympian, first in 2010 Copenhagen Marathon (2:30:51)

"I use a heart rate monitor for all my runs. If you have one, learn what the heart rate zones mean, and learn how to use them to maximize your training." –Monica Joyce, 53, American age-group record holder for 50-54 in 5k (16:19) and 10k (34:52)

"I ran for 25 years and paid no attention to stretching. Now, I must do a few minutes of post run dynamic stretching or I pay a tremendous price the next day (or two). I have also been practicing yoga for about two years and find it amazingly beneficial. I will do a 5-mile run ending at the yoga studio, then do an hour of ?stretching' in a class." –Kathryn Martin, 60, 2010 USATF Outstanding Masters Athlete of the Year for females 55–59, first in age group at 2011 NYC Half-Marathon (1:26:31)

"I've been on a running team for four years, and it's really brought a new perspective to my running. I love it. It's always fun–and very competitive." –Reno Stirrat, 57, has run under 2:45 in the Boston Marathon for five consecutive decades

"Run on dirt or grass to keep your legs and feet strong and avoid the soreness that can come from running all your miles on asphalt or concrete. I've done this all my life, and can say that five or ten percent of your total miles makes a big difference." –Bill Rodgers, 64, four-time winner of the Boston and New York Marathons

"When I'm injured and can't run, I can usually still walk, so I'll put the treadmill on a 10 to 12% grade and go for an hour. Keeps the legs moving." –Mel Williams, 74, finisher of all 36 Marine Corps Marathons (ran the 2010 Marathon in 4:01:33)

"I don't run through anything. If I get out of bed in the morning and something doesn't feel right, I rest, ice, and take some anti-inflammatories. I go after the issue with the same intensity I'd attack a run." –Doug Goodhue, 70, 2010 RRCA National Male Master's Runner of the Year, USATF's Outstanding Male Athlete (M65-69) for the last five years.